A typical LCHF diet

Frequency of eating: 2 or 3 meals per day with no snacks

A typical low fat diet (LFHC)Frequency of eating: 5-6 times per day

Increased frequency of eating = increased insulin = ↑ insulin resistance

Popkin BM. Am J Clin Nutr 2010;91:1342–7

https://intensivedietarymanagement.com/perils-snacking-hormonal-obesity-xiii/

In 1977, most people ate 3 times a day –breakfast, lunch and dinner. No snacks.

By 2003, most people were eating 5 or more times a day.

Calories (kacl)

Carbs (g) Protein (g)

Fat (g) Alcohol (g)

Fibre (g)

LCHF 1,998 23 (4%) 109 (22%)

152 (68%) 16 (6%) 19g

LFHC 1,972 253 (48%) 103 (21%)

56 (25%) 16 (6%) 22g

SFA (g) MUFA (g) PUFA (g) Omega-6 (g)

Omega-3(g)

O6:O3 ratio

LCHF 58 60 20 12.5 5.1 2.5 to 1

LFHC 20 21 11 6.1 0.9 6.7 to 1

Analysed with Nutritics software

The Carb versus fat seesaw

Vitamin A Vitamin E Vitamin D Thiamin(B1)

Riboflavin(B2)

LCHF 2999 16.9 18 1.2 2.5

LFHC 2187 12.4 4.0 1.8 1.6

RDA 800µg 12mg 5µg 1.1mg 1.4mg

Potassium (mg)

Calcium (mg)

Magnesium (mg)

Iron (mg)

Zinc (mg)

LCHF 3303 857 331 14.8 14.8

LFHC 4533 755 318 11.8 6.5

RDA 2000 800 375 14 10

Niacin EQ(B3)

Vitamin B6

Folic Acid Vitamin B12

Vitamin C

LCHF 43 2.1 366 13.1 162

LFHC 68 3.6 295 4.1 128

RDA 16mg 1.4mg 200µg 2.5µg 80mg

A Low Carb High Fat (LCHF) Diet may be more nutrient dense

“In this example a low fat diet was shown to be more nutrient deficient than a LCHF diet – especially in Vitamin D, Calcium, Iron and Zinc”